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Article

Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults

Graduate School of Sports Medicine, CHA University, Seongnam-si 13503, Gyeonggi-do, Korea
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Author to whom correspondence should be addressed.
Academic Editor: Eric Sobolewski
Healthcare 2021, 9(3), 249; https://doi.org/10.3390/healthcare9030249
Received: 26 January 2021 / Revised: 20 February 2021 / Accepted: 21 February 2021 / Published: 1 March 2021
(This article belongs to the Special Issue Promotion of Health and Exercise)
Exercise is recommended to increase physical health and performance. However, it is unclear how low-intensity exercise (LIE) of different durations may affect or improve recovery ability. This study aimed to investigate how LIE-duration with the same volume affects recovery ability in adults. Twenty healthy male adults participated in this study. Participants were randomly assigned to the 30-min (n = 10) or the 1-h LIE group (n = 10). The intervention included sixteen exercise sessions/four weeks with a 30-min LIE group, and eight exercise sessions/four weeks with a 1-h LIE group. Heart rate (HR) corresponding to <2 mmol∙L−1 blood lactate (La) was controlled for LIE. Pre- and post-testing was conducted before and after 4-week LIE and tests included jogging/running speed (S), HR, and differences (delta; ∆) in HR and S between pre- and post-testing at 1.5, 2.0, and 4.0 mmol∙L−1 La. Only the HR at 2.0 mmol∙L−1 La of the 30-min LIE group was decreased in the post-test compared to the pre-test (p = 0.043). The jogging/running speed of the 1-h LIE group was improved in the post-test compared to the pre-test (p < 0.001, p = 0.006, p = 0.002, respectively). ∆HR at 2.0 and ∆S between the 30-min and 1-h LIE group at 1.5, 2.0, and 4.0 mmol∙L−1 La were significantly different (p = 0.023, p < 0.001, p = 0.002, and p = 0.019, respectively). Furthermore, moderate to high positive correlations between ∆HR and ∆S of all subjects at 1.5 (r = 0.77), 2.0 (r = 0.77), and 4.0 (r = 0.64) mmol∙L−1 La were observed. The 1-h LIE group showed improved endurance not only in the low-intensity exercise domain, but also in the beginning of the moderate to high-intensity exercise domain while the 30-min LIE group was not affected by the 4-week LIE intervention. Therefore, LIE (<2.0 mmol∙L−1) for at least 1-h, twice a week, for 4 weeks is suggested to improve recovery ability in adults. View Full-Text
Keywords: aerobic exercise; endurance; fat oxidation; lactate threshold; regenerative endurance aerobic exercise; endurance; fat oxidation; lactate threshold; regenerative endurance
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MDPI and ACS Style

Lee, D.; Son, J.-Y.; Ju, H.-M.; Won, J.-H.; Park, S.-B.; Yang, W.-H. Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults. Healthcare 2021, 9, 249. https://doi.org/10.3390/healthcare9030249

AMA Style

Lee D, Son J-Y, Ju H-M, Won J-H, Park S-B, Yang W-H. Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults. Healthcare. 2021; 9(3):249. https://doi.org/10.3390/healthcare9030249

Chicago/Turabian Style

Lee, Doowon, Ju-Yeon Son, Hyo-Myeong Ju, Ji-Hee Won, Seung-Bo Park, and Woo-Hwi Yang. 2021. "Effects of Individualized Low-Intensity Exercise and Its Duration on Recovery Ability in Adults" Healthcare 9, no. 3: 249. https://doi.org/10.3390/healthcare9030249

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